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« Last post by CoolColJ on May 17, 2024, 10:34:47 am »
Thursday 16th May 2024
Reboot - Week 23, Day 3 - Upper weights
Body Weight: 90.8kg in semi winter clothing and shoes
Ball circles at wall: front x 30 - 15 each direction, side x30 - 15 each direction
BBall overhead single arm plank againt wall: 3x33 secs
Lateral squat ISO: 1/4 squat depth - 2x 33 secs
Peroneal/sartorius external foot rotation ISO against floor/step: 3x33 secs
Popliteus seated Internal foot rotation ISO against opposite foot 3x33 secs
Sartorius seated bent leg ISO pull against opposite leg - 3x33 secs
Front plank hold - 33 secs
Side plank hold Bent knee abducted - 33secs
glute bridge hold x 33secs
Leg extension ISO - front elevated 5inches, Plates moved towards end of loading arm with collars, leaning back
Lifted to top, 15 sec hold at 10, 45, 80 degrees x 10kg, 15kg, 20kg
Heel touch downs, single leg, off 8inch step: BW x10
rotating sets
Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x8, 35lbs x6, 45lbs x2
45lbs x11, x11 @ RPE 9
Back on track, but still harder than it should be.
I think the upper trap/back fatigue from the SSB is the cause
SBB Calf raise ISO - single leg -
30kg 3x33 Seconds Straight/toes out/in
35kg 3x33 Seconds Straight/toes out/in
Hatfield Safety bar squat: - Goblet squat 10kg x10 - Reebok Nano - controlled - 30kg x10,
bare feet - 50kg x8, 65kg x6
bare feet - 80kg x10
bare feet, belt - 80kg x10 @ RPE 6
Slight deload from 70-75Kg 4x12 last week, still not that easy
Rotating sets
High angle barbell row: - controlled - 20kg x10,
Myorep. "+" = 30 secs rest
40kg x20↓ @RPE 6 +5+5+5+5+5+5
40kg was surprisingly brachialis ache free for +10 extra reps from last week, on initial set...
Deficit push up: feet elevated 12 inches, paused x6
Feet elevated 12 inches -
backpack +5kg x6
+10kg 2x15 @RPE 8/8.5
SSB Calf raise - single leg - staggered stance - Flat on floor, heel not touching, controlled
50kg 2x12 @RPE 7
SSB Good Morning: Down to parallel - 30kg x12, Belt 50kg x6
belt
60kg 2x10 @RPE 6
Single arm dumbbell row - arm supported, elbows out - 45lbs x10 @7
rotating sets
Monster band lateral lunges: Alternating sides - Xheavy band x8
XXheavy + light band x12 @ RPE 6
XXheavy + medium band x12 @ RPE 7
Chin up - leg assisted - x3, 2x10 @ RPE 7
Side bend: - paused - 45lbs x10, 55lbs x10 @ RPE 7